Warm-Up.
Lunge Matrix x 3 steps to each position
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.
B.
Complete as many rounds and reps as possible in 14 minutes of:
20/15 Calories of Assault Bike
40 Air Squats
This Invictus program is now on SugarWOD! This easy to use app will allow you to:
* See the full week of programming every Sunday
* Track your results and easily review past performances
* Toss your calculator because your lifting percentages are calculated for you
* Interact with Invictus coaches and training partners
Warm-up completed
A. Used 18kg kbs
B.
3 rounds + 20cals + 20 squats